Strength
Bench Press – Work up to a heavy 1RM, then do 3 sets of Max Effort Reps @ 75%
Conditioning
Buy In: 50 Burpees
5 Rounds
1 Rope Climb 20′
40 Double Unders
Buy Out: 50 Burpees
Midline
Accumulate 2 Minutes in a Ring L-Sit, Ring Plank Hold, GHD Hold, or 6 inches (choose one)
WOD Notes: Make sure to open hips all the way on the burpees & stand tall when leaving the ground. Scaling for rope climbs are 15′ rope climbs, 5 up/downs or 1 lap of a sled pull.
Jenny Holding Modified L-Sit
Henry looking good on the L-Sit